• 01/17/2017


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Squat Warm-Up (No Measure)

    500m Row / Run / Jump Rope or Bike

    2 Rounds

    :20 Glute bridge

    10 Goblet squats (banded)

    10 SL KB DL / Leg

    10 Lunges

    Instep Stretch

    1. Elbow to instep to…

    2. Hand pushing knee out to…

    3. Sitting back, extending front leg.

    http://mtntactical.com/exercises/mnt731-instep-stretch/

    Strength

    Back Squat (7 x 5 @ 75% + 5-10#’s)

    7 x 5 @ 75% + 5-10#’s

    WOD

    Diane (Time)

    21-15-9
    Deadlifts, 225# / 155#
    Handstand Push-ups

    Auxiliary Training

    Thruster

    Work up to 75% of 1RM from the rack (no squat clean)

    Then:

    3 singles ascending in weight to a heavy single for the day. Put in the notes it was from the rack

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